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A guide from Joci · Accredited Practising Dietitian

The Yoghurt Guide

How to pick a tub that's actually breakfast, not dessert in a costume.

High-protein yoghurt bowl with blueberries, strawberries, raspberries, banana, chia and honey

Flip the tub, my 4-point check

1. Protein: aim for 10 g or more per 100 g

That's roughly 14–15 g in a standard tub or per serve. Greek-style and skyr get there; most regular yoghurts don't.

2. Sugar: aim for under 8–10 g total sugar per 100 g

Plain yoghurt naturally contains around 4–6 g per 100 g from lactose, that's not added sugar. On US labels, check the "Added Sugars" line and keep it as close to 0 as you can. And if sugar sits near the top of the ingredients list, it's dessert.

3. Ingredients list: shorter is generally better

Milk, cream, live cultures, maybe fruit, that's the whole recipe. If a flavoured tub is low in sugar, check how, it's usually sweeteners doing the work, natural or artificial. Neither is a dealbreaker; just know that fresh fruit gives you fibre and nutrients a sweetener never will. Convenience still beats skipping it altogether.

4. "Fat free" isn't a free pass

When fat comes out, sugar or thickeners often go back in. Check what replaced it.

My US supermarket picks

Fage Total (0% or 2%), plain

The classic strained Greek. Thick, high in protein, and the plain tubs keep the ingredients list short. The 2% is my pick for satiety and taste.

Chobani, plain low-fat

Widely available, well priced, live and active cultures. Plain is the one, add your own fruit and you control the sugar completely.

Siggi's (low-fat, plain or flavoured)

Icelandic-style skyr with a "more protein than sugar" philosophy, even the flavoured tubs stay lower in sugar than most competitors. A great train-your-palate option.

Icelandic Provisions skyr

Traditional skyr cultures, thick and high in protein. The plain and lower-sugar varieties are an easy protein win at breakfast or as a snack base.

Wallaby Organic (Aussie-style)

The Australian-inspired tub in US fridges, and honestly, it's delicious.

US yoghurt picks: Fage Total, Siggi's, Wallaby Organic, Icelandic Provisions

My Aussie supermarket picks

Chobani plain (low-fat) & Chobani FIT

Plain low-fat is the everyday staple. Chobani FIT is the high-protein line, great post-training or when you're structuring protein across the day.

YoPro plain and YoPro Perform (Danone)

The easiest high-protein grab in Coles and Woolies, no added sugar in most of the range and genuinely convenient. Pouches and tubs both work as snacks on the go.

Farmers Union High in Protein

This is the new range from Farmers Union and it is delicious. Great consistency and easy to find anywhere.

Australian yoghurt picks: YoPro, Farmers Union High in Protein, YoPro Perform, Chobani

At breakfast, make it a meal, not a snack

Start with a plain high-protein base, then add: fibre (berries, kiwi, chia or ground flaxseed), crunch (a small handful of nuts or seeds, or a lower-sugar muesli), and flavour (cinnamon, vanilla, a little honey if you want it, at least you're the one deciding how much).

Protein plus fibre is the combination that actually keeps you full until lunch.
Lactose intolerant or dealing with IBS? Yoghurt is often better tolerated than milk, and lactose-free high-protein options exist in both countries, this is exactly the kind of thing to work through with a dietitian one-on-one. Book a consult →

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